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Fish fillet in express cooking envelope

Vegetables cut in small dice and precooked, fish fillet, lemon juice, olive oil, and 2 minutes in the microwave.

301,168 23.9/5 for 22 ratings

Last modified on: June 11^th 2011

For 6 people, you will need:

1 6 fillets fish
2 2 carrots
3 1 shallot
4 1 courgette
5 2 turnips
6 200 g peas
7 30 g butter
8 olive oil
9 1 lemon
10 fine (or table) salt
11 pepper
Total weight: 2,075 grams

Change those ingredients for: 2 people 3 people 6 people 12 people 18 people

Change measures: Metric

Metric weight Metric volumes

How long does it take?

Time required for this recipe:

Preparation	Cooking	Start to finish
1 hour 12 min.	7 min.	1 hour 19 min.

Keeping: Once cooked, a few minutes.

At what time?

When will I finish if I start the recipe at a certain time?
When should I start for the recipe to be ready at a certain time?

Work this out...

Step by step recipe

Stage 1 - 45 min.

Fish fillet in express cooking envelope : Photo of step #1

Wash and peel 2 carrots and 2 turnips, cut in small dice.

Prepare 1 courgette. Cut into small dice.

Shell 200 g peas if fresh.

Reserve.

Stage 2 - 5 min.

Fish fillet in express cooking envelope : Photo of step #2

Peel and chop 1 shallot.

Set aside.

Stage 3 - 1 min.

Fish fillet in express cooking envelope : Photo of step #3

In a pan, melt 30 g butter, add shallot and cook for one minute.

Stage 4 - 1 min.

Fish fillet in express cooking envelope : Photo of step #4

Add vegetables and mix well.

Stage 5 - 4 min.

Fish fillet in express cooking envelope : Photo of step #5

Cook with lid on for 3-4 minutes until the vegetables are just crunchy (not totally cooked). Salt and pepper.

Stage 6 - 2 min.

Fish fillet in express cooking envelope : Photo of step #6

Make the envelope:

Put in front of you a piece of cooking plastic film, place a fish fillet in the centre, salt and peeper each side.

Stage 7 - 1 min.

Fish fillet in express cooking envelope : Photo of step #7

Remove fillet, and in its place put 2 tablespoons of precooked vegetables.

Stage 8 - 1 min.

Fish fillet in express cooking envelope : Photo of step #8

Put fillet on top.

Stage 9 - 1 min.

Fish fillet in express cooking envelope : Photo of step #9

Add a dash of lemon juice.

Stage 10 - 1 min.

Fish fillet in express cooking envelope : Photo of step #10

And a dash of olive oil.

Stage 11 - 15 min.

Fish fillet in express cooking envelope : Photo of step #11

Fold plastic film.

Continue like this for all the fillets.

Stage 12 - 2 min.

Fish fillet in express cooking envelope : Photo of step #12

Cook in microwave oven for 2 minutes, at maximum power. Serve straight from oven.

Remarks

You can replace the cooking plastic wrap with some greaseproof paper, it is a little less practical (you need to make foldings), but prettier.

Nutritional information

Whole recipe
Energetic value	Proteins	Carbohydrates	Fats
1,289 Kcal or 5,397 Kj	168 gr	81 gr	33 gr
64 %	64 %	8 %	5 %

Per 100 g
Energetic value	Proteins	Carbohydrates	Fats
62 Kcal or 260 Kj	8 gr	4 gr	2 gr
3 %	3 %	<1 %	<1 %

Per person
Energetic value	Proteins	Carbohydrates	Fats
215 Kcal or 900 Kj	28 gr	14 gr	5 gr
11 %	11 %	1 %	1 %

% are calculated relative to a Recommended Dietary Intake or RDI of 2000 k-calories or 8400 k-joules by day for a woman (change to a man).

How much will it cost?

For 6 people : 11.85 €
Per person : 1.98 €

Note : These prices are only approximate

Change currency:

Source

Home made.

More recipes?

This recipe uses (among others)

	Peas: You can check-out other recipes which use it, like for example: Minestrone, Baked Mont d'Or with diced mixed vegetables, Macédoine of vegetables, Eggs en Cocotte à la Française, Chinese style chicken, ... All
	Butter: You can get more informations, or check-out other recipes which use it, for example: Crackers, Potimarron (Japanese chestnut pumpkin) purée, Fillet of pollack cooked in two stages, Breton Pie, Foie gras fingers, ... All
	Fish fillet: You can check-out other recipes which use it, like for example: Curried tuna cubes, Sea bass with coriander cream en papillote, Rosemary steamed fish, Fish Mousselines, Parcels of fish fillet in spinach, ... All
	Turnip: You can check-out other recipes which use it, like for example: Creamy risotto with diced vegetables and flax seeds, Melt-in-the mouth meat and vegetables in a sealed casserole, Sautéed Pork with Peanuts, Macédoine of vegetables, Chorba, ... All

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Post your comment or question

Your 2 comments or questions on this recipe

For Annie : Yes no problem at all with parchment paper and conventional oven. Think to well close parchment paper enveloppe by several foldings, preheat your oven at 360°F (180°C) and let stay in about 10 to 15 minutes.
Posted by jh august 5^th 2009 at 09:37 (n° 2)
How about using parchment paper, and would this work in a conventional oven?
Posted by Annie august 4^th 2009 at 18:59 (n° 1)

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